1. Clean Eating

2. WATER Drink at least 64-96 ounces of water daily. That’s 8-12 cups.
Drink more if you’re exercising and sweating.
Drink another 8oz for every caffeinated beverage (soda, coffee, energy drink).

3. MEALS Eat 6 small meals daily 2-3 hours apart.
Make your snacks more like meals by including protein.
What are some examples?

4. WHOLE FOODS (not the store)
Choose whole, nutrient dense food from the earth.
Avoid over-processed and packaged foods.
Ditch the bags, boxes, cans. Go for foods in their natural state.

5. PROTEIN & CARBS Pair lean protein with complex carbs at each meal.
Ex: raspberries & Greek yogurt, whole grains & beans.
Other examples?

6. HEALTHY FATS Aim for 2-3 servings of healthy fats each day.
Ex: 1/8 cup nuts, avocado, 1 TBS nut butter.
We need healthy fats daily.

7. GET YOUR GREENS Aim for 4-6 servings of greens each day.
Ex: kale, collard greens, mustard greens, lettuce, bok choy, spinach.
Put them in smoothies.

8. PORTIONS PORTIONS PORTIONS
Measure portions with your hand.
Fist= 1 cup
Palm= 3 oz protein
handful= ½ cup
Thumb= 1 TBS
Thumb tip= 1 tsp.

9. REDUCE SUGAR Reduce sugar intake.
Refined sugars are addictive and lack any nutritional value.

10. IN-SEASON PRODUCE Opt for in-season fruits and veggies.
Produce is healthier and tastes better when in-season.
Shop farmer’s markets for local, fresh, and in-season produce.
Try to grow some of your own food.

11. 80/20 RULE Get lean in the kitchen and get fit in the gym.
Our physique is based 80% on food intake and 20% on exercise and genetics.
Don’t compare yourself to others, you are an individual.
Your goal is to be the best YOU possible.
You are not on a diet!

12. BE PREPARED Meal prep Have healthy snacks on hand
Be involved in grocery shopping

13. 500 calories
Eat food
Mostly plants
Not too much
-Michael Pollan

14. The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison
-Ann Wigmore